Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards
Time: 9:06
Some Crossfit guy, Chris Spealler, did it in 8:32. This one seems to be made for me. Maby I should shoot to beat him next time.
Monday, April 12, 2010
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean,
9 reps
155 pound Push jerk, 6 reps
The following is what I wrote, the last time I did this, on Aug. 1, 2009:
My time: 18:24I did the first round as RXed but it would have taken me all day so I dropped the weight to 135 for the next four rounds. Next time I want to do the first two rounds as RXed, then three, then for four and then five. It would be great if I can do this and still keep the time pretty close to the same.
155 pound Deadlift, 12 reps
155 pound Hang power clean,
9 reps
155 pound Push jerk, 6 reps
The following is what I wrote, the last time I did this, on Aug. 1, 2009:
My time: 18:24I did the first round as RXed but it would have taken me all day so I dropped the weight to 135 for the next four rounds. Next time I want to do the first two rounds as RXed, then three, then for four and then five. It would be great if I can do this and still keep the time pretty close to the same.
Well I bet I ran that morning on Aug. 1st where I did not this time and it probably took about a minute to take some weight off the bar but I still had a big improvement. I did all 5 rounds as RXed and my time was 14:59! I think my main improvement was in the Push jerk and now I need to just get better all around and not stop to breath as much. But, for now I am happy with my performance.
Friday, April 9, 2010
Rows, Double-unders, Burpees
For time:
Row 500 meters
150 Double-unders
50 Burpees
Time 10:10
I am pretty disappointed in myself on this one. Ron beat me and he did 300 jumps for jump rope where I only had 150 Double-unders. That is what killed me. I could not get a rhythm. I had lots of one and done jumps. I am going to switch to wrestling shoes next time because the side tread in my cross training shoes keeps catching the rope. That is still just a lame excuse. The bottom line is I did not even break 10 minutes and I should have.
Row 500 meters
150 Double-unders
50 Burpees
Time 10:10
I am pretty disappointed in myself on this one. Ron beat me and he did 300 jumps for jump rope where I only had 150 Double-unders. That is what killed me. I could not get a rhythm. I had lots of one and done jumps. I am going to switch to wrestling shoes next time because the side tread in my cross training shoes keeps catching the rope. That is still just a lame excuse. The bottom line is I did not even break 10 minutes and I should have.
Thursday, April 8, 2010
Dumbell Clean & Jerks, Weighted Pull-ups
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Time=15:46 with the 45lb dumbbells
I thought about using the 65s but Clayton did and seemed to regret it a little. I think I could have finished but I would not have been very out of breath because I would have had to wait so long for the strength to do the pull-ups.
I lost a little time due to two things: The first is I should have worked on my Dumbbell Clean and jerk more. On about the second or third set I got the motion down and sped up quite a bit. I also should have put down some bumper weights to lay the dumbbell on for the weighted pull-ups. My arms were not long enough to for my feet to reach the floor and pick up the weight. I had to take the time to stack a 45 and 25lb weight so I could reach.
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Time=15:46 with the 45lb dumbbells
I thought about using the 65s but Clayton did and seemed to regret it a little. I think I could have finished but I would not have been very out of breath because I would have had to wait so long for the strength to do the pull-ups.
I lost a little time due to two things: The first is I should have worked on my Dumbbell Clean and jerk more. On about the second or third set I got the motion down and sped up quite a bit. I also should have put down some bumper weights to lay the dumbbell on for the weighted pull-ups. My arms were not long enough to for my feet to reach the floor and pick up the weight. I had to take the time to stack a 45 and 25lb weight so I could reach.
1600, 1200, 800, 400
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
1600 Time=6:34 Goal=6:40
1200 Time=4:43 Goal=4:45
800 Time=2:59 Goal=3:00
400 Time=1:29 Goal=1:15
I messed up with my goals a little. I figured up my lap time for each distance to make my goal. I probably should have made my 1600 goal 6:36(1:39 laps) the 1200 goal 4:42(1:34 laps) and the 800 goal 2:58 (1:29 laps) but I didn't know what I could do. Actually, the first three runs did not hurt that bad. The last one did. I didn't take into account the shorter rest time after each race. I had my lap time drop by five seconds for each race that got shorter and I thought I would just gut out the last race and blast it as it is only one lap. Not the case I was sucking air pretty hard when I started and knew a 1:15 was out of the question. If I had a more realistic goal like 1:25, which went with my standard lap time drop of five seconds I think I could have done it. But it looked so helpless at the start I lost focus and fell apart.
Jenni did this one too:
1600=7:40
1200=5:44
800=3:50
400=1:36
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
1600 Time=6:34 Goal=6:40
1200 Time=4:43 Goal=4:45
800 Time=2:59 Goal=3:00
400 Time=1:29 Goal=1:15
I messed up with my goals a little. I figured up my lap time for each distance to make my goal. I probably should have made my 1600 goal 6:36(1:39 laps) the 1200 goal 4:42(1:34 laps) and the 800 goal 2:58 (1:29 laps) but I didn't know what I could do. Actually, the first three runs did not hurt that bad. The last one did. I didn't take into account the shorter rest time after each race. I had my lap time drop by five seconds for each race that got shorter and I thought I would just gut out the last race and blast it as it is only one lap. Not the case I was sucking air pretty hard when I started and knew a 1:15 was out of the question. If I had a more realistic goal like 1:25, which went with my standard lap time drop of five seconds I think I could have done it. But it looked so helpless at the start I lost focus and fell apart.
Jenni did this one too:
1600=7:40
1200=5:44
800=3:50
400=1:36
Saturday, April 3, 2010
"Tabatha Something Else"
Complete 32 intervals of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight are push-ups, the third eight are sit-ups and the last is body squats. There is no rest between exercises.
Post total reps of all 32 sets
Pull-ups = 14+12+12+11+11+10+10+9=89 (I have lost ground here and need to get it back!)
Push-ups=18+18+18+15+17+13+17+15=131
Sit-ups=11+12+11+12+12+12+12+12=94
Squats=20+20+20+18+19+19+19+20=156
Total reps=470
Missed my PR by 6 due to pull-ups
My pull-ups may be down from practicing muscle ups yesterday or because I was saving energy for the rest of the work out. Hoping to bring my total up, or both. Anyway I will make sure and have more next time.
Post total reps of all 32 sets
Pull-ups = 14+12+12+11+11+10+10+9=89 (I have lost ground here and need to get it back!)
Push-ups=18+18+18+15+17+13+17+15=131
Sit-ups=11+12+11+12+12+12+12+12=94
Squats=20+20+20+18+19+19+19+20=156
Total reps=470
Missed my PR by 6 due to pull-ups
My pull-ups may be down from practicing muscle ups yesterday or because I was saving energy for the rest of the work out. Hoping to bring my total up, or both. Anyway I will make sure and have more next time.
Split Jerk
split Jerk 1-1-1-1-1-1-1
185
195
200
200
205
210
215
I have never maxed out on this lift. In fact I think I have only done it once. I am glad I stopped at 200. It gave me a chance work on my form where I was able to go up.
185
195
200
200
205
210
215
I have never maxed out on this lift. In fact I think I have only done it once. I am glad I stopped at 200. It gave me a chance work on my form where I was able to go up.
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